← Back

Swim Interval & Send-Off Planner

Turn repeat count, distance, pace, and rest into a target repeat, send-off, total distance, and elapsed set time.

Repeat Target

1:40

Send-Off

2:00

Total Distance

1000m

Set Time

19:40

Repeat time = distance ÷ 100 × pace. Total time includes rest between repeats, not after the final repeat.

About Swim Interval & Send-Off Planner

Plan a swim repeat set from repeat count, distance, pace per 100 meters or yards, and rest. Get target repeat time, send-off, total distance, and elapsed set time.

Separate repeat target, rest, and send-off

Enter repeat count, physical distance, pace per 100, and planned rest. The calculator returns the target time for one repeat, the send-off interval, complete set distance, and elapsed time with no rest added after the final repeat.

Define the timing terms

Repeat target is the swimming time for one repetition. Rest is the planned gap after a completed repeat. Send-off is repeat target plus rest—for example, a 1:40 repeat with 20 seconds rest starts every 2:00.

  • Repeat time = repeat distance ÷ 100 × pace per 100.
  • Send-off = repeat time + rest.
  • Total time includes rest between repeats, not after the last one.

Keep meter and yard pace attached to its unit

A pace per 100 meters is not the same clock time as pace per 100 yards. The global unit switch converts both repeat distance and pace so the represented swim remains unchanged rather than relabelling the number.

Supply the workout choices yourself

The calculator performs set arithmetic; it does not prescribe repeat count, rest, or intensity. Use a pace anchor such as a tested CSS value only within a workout designed for your current training context.

  • Longer rest changes elapsed time but not swimming distance.
  • A one-repeat set correctly has no between-repeat rest.
  • Pool traffic and wall timing can make real send-offs less exact.

Frequently asked questions

Is send-off the same as rest time?

No. Rest is only the pause after swimming. Send-off is the complete interval from one start to the next: target repeat time plus rest.

Why is rest counted one fewer time than repeats?

Rest separates repetitions. Once the final repeat finishes, the set is complete, so the calculator does not add another rest interval.

Does switching to yards change the physical workout?

No. The displayed distance and pace convert together. Total distance and elapsed time continue to represent the same workout.